Low Fodmap Vegan Pesto

Low fodmap, vegan, gluten free friendly

Originally published: June 11, 2019

For someone who has been dealing with massive gut microbiome issues it’s been really tricky finding things that don’t upset my stomach (hence bloating and feeling really heavy, despite already eating a pretty clean diet). It’s been a year of trial and error of adjusting the foods my body can tolerate, and the quantities it can tolerate it in. Let me tell you, it’s been exhausting and really discouraging. I’ve experienced so much negative self talk watching my own body betray me (hello massive food baby when eating a salad). What I’ve once been able to eat without any problems are now things I have to steer clear from.

Pre-made dressings, sauces, and soups have been almost impossible to find that fit my body’s criteria. So after nearly having several panic attacks in multiple grocery stores I decided enough is enough. Here is my rendition of a vegan, low fodmap pesto. No cheese, no garlic, no shallots, and most importantly, no upset tummy or bloating.

Basil, pine nuts, and lemon in Cuisinart food processor

Ingredients

4 cups loosely packed basil

1/2 cup pine nuts

juice from 1/2 of a lemon + zest

3 tbsp extra virgin olive oil

kosher salt to taste

black pepper to taste

Method

In a small sauce pan lightly toast the pine nuts until golden brown (2-3 minutes on medium heat). Set aside.

Rinse your basil and toss in a food processor (or high-speed blender) along with the pine nuts, juiced lemon, extra virgin olive oil, salt and pepper.

Pulse until everything is throughly combined and reaches the consistency you like. Taste to see if it needs more salt or pepper and adjust accordingly.

Store in an airtight container in the fridge for 5-7days. Use on pastas, toasts, veggies, proteins, etc!